TODAY'S WORKOUT + NEWS

Workout of the Day 4/22

2000m Row x 3 Rest 3:00 between sets Then…. 3 Rds 25 DLs 25 HPC 25 Push Press...

Workout of the Day 4/20

A1. Plate Deficit Push Ups 3 x 12 Reps A2. Ring Rows 3 x 12 Reps B. 4 Rds 10 V-ups 10 (5/5) Oblique V-ups 10 (5/5) Leg Climbs 10 Plate Sit ups C. Amrap 7 Burpees 2-4-6-8-10-.etc OHS 95/65...

Workout of the Day 4/19

15 Min Skill Session Double Under Rope Climbs B. Handstand Hold 4 x :30sec C. 12 Min Amrap 5 Power Snatches 135/95 15 Air Squats 20 Hollow Rocks 35...

Workout of the Day 4/18

A. Skill RMU or BMU (10min) B. DBL KB Sumo DL 4 x12 C. Single Leg RDL 5 x 8 (each leg) D. 4 Rds 15 Thrusters 95/65 400m...

Workout of the Day 4/17

A. 5rds :20 Plank :20 Hollow Rock :20 Rest B. Every :90 x 5 3 BMU/5 Pull Ups 10 Wall Balls 20/14 5 Box Jumps 24”/20” C. EMOM 20 1) 12 OH Lunge Steps #95/#65 2) 12 HPC #95/#65 3) 12 T2B 4)...

Workout of the Day 4/16

A. Find heavy Power Clean… Then take 80% of that 3x5 (20 Min) B. OHS 3 x 3 (From Floor) C. HSPU 30x1 Tempo 5x3 D. For Time 50 KB Swings 53/35 25 Dips 50 DUs 25 DLs...

Workout of the Day 4/15

Run 1 Mile 100 Walking Lunges 75 Push Ups 100 Sit Ups 75 Air Squats 50 Burpees Run 1...

Workout of the Day 4/13

A. Close Grip Bench 5 sets x 6 reps 30x1 Tempo B. Bent Over Row 5 sets x 6reps 30x1 Tempo C. 8min Amrap 20 Russian Twists 20 Hollow rocks 20 (R+L=2) Half Get ups 20 Crunchy Frog D. 3 Rds 15 KB Swing 53/35 10 HSPU Rest 1:00 2 Rds 20 DB Thrusters 20 T2B Rest 1:00 1Rd 27...

Workout of the Day 4/12

A. Snatch (12min) 5 x 3 Drop and reset B. Back Squat EMOM 8 5 Reps for @75% of 1 RM **SPEED C. 10 Min Skill Session for HSPU D. 18min Amrap 40 DUs 30 DB Snatches 50/35 20T2B 10(5/5)Goblet Step ups...

Workout of the Day 4/11

A. Pistol Practice (10min) B. SLESS 3 x 8each leg C. Sumo DL EMOM 10 3 Reps @ 60-75% D. Amrap 10 5 Thrusters 135/95 10 Box Jumps...